Strength Training Improves VO₂max as Effectively as Aerobic Interval Training: New Study

For over 30 years, VO₂max—a laboratory measurement of aerobic fitness—has served as a valid predictor of longevity. Traditionally, VO₂max has been improved by performing shorter, intense cardio sessions (and of course, this is still effective).

Authors of a brand-new study published in the journal Applied Science compared the effectiveness of strength training (only) to aerobic interval training (only) on VO₂max.

The results? Strength training improved VO₂max just as effectively as aerobic interval training.

Why this matters: For decades, we’ve clung to a dichotomy: “strength training is for muscles” and “cardio is for VO₂max.” This new study indicates that strength training is also for VO₂max.

Important nuance:

• This study included “untrained” participants. (We would hypothesize that highly trained aerobic athletes might not see as pronounced an increase in VO₂max.)

• You can do both. Research indicates that layering in strength training and cardio interval training may provide even more VO₂max benefit.

• If you were to prioritize just one (strength training or aerobic exercise), we should prioritize strength training.